Cooking with Herbs & Spices

Herbs and spices are the easiest way to make healthy food taste genuinely good, which is what makes healthy eating last. They add big flavor with no added salt, sugar, or fat, and they let you enjoy vegetables, lean proteins, and whole grains without anything feeling plain. You do not need a cabinet full of them or any special skill; a handful of versatile seasonings will carry most of your cooking.

A starter set that covers most meals

Garlic and onion powder: savory depth for almost anything.

Black pepper, paprika, and cumin: warmth and everyday flavor.

Italian blend or oregano and basil: for tomato dishes, chicken, and vegetables.

Chili powder or cayenne: a little heat when you want it.

Cinnamon: for oatmeal, fruit, and sweet dishes without added sugar.

Getting the most flavor

Add dried herbs early in cooking; add fresh herbs near the end. Dried works too: 1 tsp dried per 1 Tbsp fresh.

Bloom spices in a little oil or heat to wake up their flavor.

Taste as you go, and build up gradually.

AllspiceBaked goods, sauces, beef, pork, Caribbean dishes

Basil ★Italian dishes, tomatoes, soups, salads, pasta, infused water

Bay leaf ★Soups, stews, beans, braises, tomato sauces, rice (add whole; remove before serving)

Black pepper ★Nearly everything: eggs, vegetables, meats, soups, salads, dressings

CardamomApples, Indian dishes, coffee, squash

Chili powderBean or meat stews, soups

Chipotle pepperMexican and Tex-Mex dishes, beans, chicken, pork, sweet potatoes, corn, soups, stews, marinades

ChivesSoups, potatoes, salads, omelets, pasta

Cilantro ★Mexican dishes, rice, beans, fish, chicken, vegetables, salsas, salads

Cinnamon ★Baked goods, sweet vegetables, oatmeal, fruit, hot beverages

CorianderLatin, Spanish, and Indian dishes, soups, curries, sauces

Cumin ★Mexican and Indian dishes, soups, beans, chicken, fish

CurryIndian dishes, chicken, fish, beef

DillYogurt, cucumbers, tomatoes, potatoes, fish

Fennel seed ★Tomato sauces, sausage-style dishes, roasted vegetables, pork, breads, soups

Garlic powder ★Almost any savory dish: vegetables, meats, beans, soups, dressings, rubs

GingerVegetables, chicken, salad dressings, marinades, tea, Asian and Indian dishes

MarjoramPoultry, tomato dishes, soups, beans, vegetables (milder than oregano)

MintFruit, yogurt, peas, salads, lamb, tea, grain salads

Nutmeg ★Baked goods, eggs, sweet vegetables, beef

Onion powder ★Savory depth for soups, stews, dressings, meats, vegetables, rubs

Oregano ★Italian and tomato-based dishes, soups, pasta, meat, poultry

PaprikaSpanish dishes, potatoes, soups, stews, baked fish, salad dressings

ParsleyPotatoes, tomato-based sauces, fish, soups

Red pepper flakes ★Pasta, pizza, soups, roasted vegetables, eggs (anywhere you want heat)

Rosemary ★Mushrooms, roasted potatoes, ripe melon, poultry, roasted and grilled meats

SageChicken, potatoes, bean stews, soups, stuffing

Sesame seed ★Salads, stir-fries, roasted vegetables, grain bowls, Asian dishes, breads

Smoked paprika ★Roasted potatoes, beans and lentils, chicken, pork, eggs, roasted vegetables, rice and bean dishes

TarragonChicken, fish, eggs, salad dressings, tomatoes, mushrooms, carrots

ThymeFish, poultry, tomatoes, beans, eggplant, mushrooms, potatoes, squash, stuffing

TurmericIndian dishes, potatoes, vegetables

★ = Bryce’s Favorites. Basil, oregano, and cilantro are favorites Bryce especially likes fresh. Dried works too: 1 tsp dried per 1 Tbsp fresh. Kosher and sea salt are staples he keeps on hand, used sparingly to finish a dish after building flavor with the seasonings above.